Orange roughy (cooked, dry heat) nutrition facts
Per 3 oz · 85 g
of a 2,000 cal day
- Protein19g91% of calories
- Carbs0g0% of calories
- Fat0.8g9% of calories
- ✓ Protein-dense
- ✓ Keto-friendly
- ✓ Low fat
- ✓ Low saturated fat
- ✓ Low sodium
- ✓ Sugar free
At a glance
One serving of Orange roughy (cooked, dry heat) (3 oz, 85 g) has 89 calories, with 19 g of protein, 0 g of carbohydrates and 0.8 g of fat. Most of its energy comes from protein (91% of calories). It is high in protein (38% DV) and selenium (136% DV). Keep an eye on cholesterol, which provides 23% of the daily value.
High in
20%+ of the daily value
- Protein38%
- Selenium136%
Good source of
10–19% of the daily value
- Vitamin E11%
- Niacin10%
- Vitamin B1217%
- Iron12%
- Phosphorus12%
Watch
20%+ of the daily value
- Cholesterol23%
Vitamins & minerals
Amounts for 3 oz (85 g). Bars show % of the daily value.
Vitamins
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Vitamin A | 20 μg | 2% |
| Vitamin C | 0 mg | 0% |
| Vitamin E | 2 mg | 11% |
| Vitamin K | 1 μg | 1% |
| Thiamine | 0 mg | 3% |
| Riboflavin (B2) | 0.1 mg | 4% |
| Niacin | 2 mg | 10% |
| Vitamin B6 | 0.1 mg | 4% |
| Folate (B9) | 4 μg | 1% |
| Vitamin B12 | 0.4 μg | 17% |
| Pantothenic acid | 0 mg | 1% |
Minerals
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Calcium | 9 mg | 1% |
| Iron | 1 mg | 12% |
| Potassium | 154 mg | 3% |
| Magnesium | 15 mg | 4% |
| Phosphorus | 87 mg | 12% |
| Zinc | 0.3 mg | 2% |
| Copper | 0.1 mg | 7% |
| Manganese | 0 mg | 1% |
| Selenium | 75 μg | 136% |
Full breakdown · 32 more nutrients
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Alanine | 1 g | — |
| Alpha Linolenic Acid (ALA) | 0 g | — |
| Alpha carotene | 0 μg | — |
| Arginine | 1 g | — |
| Aspartic acid | 2 g | — |
| Beta carotene | 0 μg | — |
| Caffeine | 0 mg | — |
| Cystine | 0.2 g | — |
| Docosahexaenoic Acid (DHA) | 0 g | — |
| Docosapentaenoic Acid (DPA) | 0 g | — |
| Eicosapentaenoic Acid (EPA) | 0 g | — |
| Glutamic acid | 3 g | — |
| Glycine | 1 g | — |
| Histidine | 0.4 g | — |
| Isoleucine | 1 g | — |
| Leucine | 2 g | — |
| Lycopene | 0 μg | — |
| Lysine | 2 g | — |
| Methionine | 1 g | — |
| Monounsaturated fats | 0.4 g | — |
| Phenylalanine | 1 g | — |
| Polyunsaturated fats | 0.2 g | — |
| Proline | 1 g | — |
| Retinol | 20 μg | — |
| Serine | 1 g | — |
| Theobromine | 0 mg | — |
| Threonine | 1 g | — |
| Total omega 3 | 0 g | — |
| Total omega 6 | 0.1 g | — |
| Tryptophan | 0.2 g | — |
| Tyrosine | 1 g | — |
| Valine | 1 g | — |
How it compares
Calories per 100 g, so different serving sizes compare fairly.
- Sea Mazz Wild Caught Orange Roughy Fillets, Skinless & Boneless107
- Frederik's By Meijer Skinless & Boneless Wild Caught Orange Roughy Portions106
- Orange roughy (cooked, dry heat)105
- Publix Orange Roughy Fillets95
- Live Smart Orange Roughy, Wild Caught88
- Sea Mazz Orange Roughy Fillet80
- Orange roughy (raw)76
Similar foods
80 calPublix Orange Roughy Fillets⅔ cooked fillet−9 cal- 65 cal
Orange roughy (raw)3 oz−24 cal - 120 calSea Mazz Wild Caught Orange Roughy Fillets, Skinless & Boneless4 oz+31 cal
- 150 calLive Smart Orange Roughy, Wild Caught1 piece+61 cal
- 90 calSea Mazz Orange Roughy Fillet4 oz+1 cal
- 180 calFrederik's By Meijer Skinless & Boneless Wild Caught Orange Roughy Portions1 portion+91 cal
Burning 89 calories
Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.
- 17minWalking (3.5 mph)
- 11minCycling (moderate)
- 7minRunning (6 mph)
- 13minSwimming laps
Common questions
How many calories are in Orange roughy (cooked, dry heat)?
One serving of Orange roughy (cooked, dry heat) (3 oz) has 89 calories, which works out to 105 calories per 100 g. That is about 4.5% of a 2,000-calorie day.
Is Orange roughy (cooked, dry heat) high in protein?
Yes. It has 19 g of protein per serving, and 91% of its calories come from protein (22 g of protein per 100 calories).
Is Orange roughy (cooked, dry heat) keto-friendly?
It can fit a ketogenic diet: 0 g of net carbs per serving, with carbs making up 0% of calories.
How much sodium is in Orange roughy (cooked, dry heat)?
59 mg per serving, which meets the FDA definition of low sodium (140 mg or less).
How much sugar is in Orange roughy (cooked, dry heat)?
0 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.
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